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CrossFit Belleville – WOD

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WarmUp

AMRAP 8

5 Slow Squats

10 Pass Throughs

5 Cook Squats

10 Around The World (5 each direction)

5 Inchworm to a push up

10 Pass Throughs

5 Push ups to Downward Dog

10 Around the World (5 each direction)

Metcon

Metcon (No Measure)

EMOM 12

Min 1: 2 Turkish Get Ups

Min 2: 10 Push ups

Min 3: 30 Double Unders

Metcon (No Measure)

Body Armor

3 Giant Sets:

25 GHD Sit-ups/V-Ups

10 Dumbbell Floor Presses

Max Unbroken Strict Pull-ups

*10 minutes

Metcon (No Measure)

Gymnastics Conditioning

25 Strict Handstand Push-ups

50 Kipping Handstand Push-ups

* 10 minutes

Metcon (No Measure)

Midline

15-12-9:

Strict Toes to Bar

Superman

Directly Into…

21-15-9:

Weighted Sit-ups

Pausing Superman (1 Second at Top)

*10 minutes